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  • Writer's pictureAmalie Boge

5 Essential Tips for Training at the Beach

Wether you are on a holiday or you want to train at the beach as a part of your daily routine, training in the heat, especially on the beach, can be challenging but also incredibly rewarding! Here are our top five tips to help you maximize your beach workouts while staying safe and effective in #Zanzibar.

1. Hydration is Key

Why It’s Important: In the tropical heat of Zanzibar, your body loses fluids rapidly through sweat. Dehydration can lead to fatigue, dizziness, and heat-related illnesses, which can derail your fitness goals.

Tip: Ensure you start hydrating well before your workout. Drink water throughout the day and consider carrying a reusable water bottle to your workout. During your training session, take regular sips of water, and if your workout exceeds an hour, think about incorporating an electrolyte drink to replenish lost salts and minerals.

2. Choose the Right Time

Why It’s Important: The sun’s intensity peaks between 10 AM and 4 PM. Training during these hours can increase your risk of heat exhaustion and sunburn.

Tip: Aim to train early in the morning or later in the afternoon when temperatures are cooler, and the sun is less intense. This will not only protect you from the harshest sun rays but also provide a more comfortable environment to push your limits.

3. Protect Yourself from the Sun

Why It’s Important: Prolonged exposure to the sun can lead to sunburn, heat exhaustion, dehydration, and long-term skin damage.

Tip: Apply a broad-spectrum sunscreen with at least SPF 30 before heading to the beach, and reapply every two hours or after swimming or excessive sweating. Wear a hat and UV-protective sunglasses, and consider training during the cooler parts of the day—early morning or late afternoon—to avoid the peak sun hours.

4. Embrace the Sand - and mix up your routine!

Why It’s Important: Training on sand provides a natural resistance that challenges your muscles in new ways, enhancing your workout's effectiveness. Variety in your workouts keeps your muscles guessing, prevents boredom, and can lead to better overall fitness gains.

Tip: Take advantage of the uneven terrain by incorporating exercises like running, lunges, and squats. The instability of the sand engages your stabilizer muscles, improving balance and strengthening joints. Start with shorter sessions to allow your body to adapt to the increased demand on your muscles and joints. Incorporating swimming or water-based exercises can also add a fun and refreshing element to your routine.

5. Listen to Your Body

Why It’s Important: Heat can place additional stress on your body. Ignoring signs of heat exhaustion or heat stroke can lead to serious health issues. Dont be too hard on yourself and acknowledge that you might have to take it easy in the beginning.

Tip: Pay attention to how you’re feeling throughout your workout. Signs of heat exhaustion include heavy sweating, weakness, dizziness, nausea, and headache. If you experience any of these symptoms, stop exercising immediately, move to a cooler place, and hydrate. Gradually acclimate your body to the heat by starting with shorter, less intense workouts and slowly increasing duration and intensity over time.


Training at the beach in Zanzibar offers a unique and enriching fitness experience, blending the natural beauty of our island with the invigorating challenge of working out in the heat. By staying hydrated, choosing the right times for your workouts, using sun protection, and listening to your body, you can safely and effectively enhance your fitness routine. ZanFit is here to support you on your fitness journey, helping you embrace the sun, sand, and sea while achieving your health and wellness goals.

Stay fit, stay safe, and enjoy the beauty of Zanzibar!

For more fitness tips and personalized training programs, visit us at or follow us on Instagram and facebook.

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